The Daily Motivation If You Wake Up Tired Every Day, Do This First | Andrew Huberman
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Mar 28, 2026 
Andrew Huberman, neuroscientist and professor who turns brain science into practical routines, shares simple morning and evening habits. He emphasizes 10 minutes of outdoor bright light within an hour of waking. He explains how light times cortisol and melatonin, why windows and sunglasses don’t count, and offers practical rules and alternatives for syncing your body clock.
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Get Morning Light Within An Hour Of Waking
- Do get bright natural light in your eyes within 30 to 60 minutes of waking for about 10 minutes to set your circadian rhythm.
- Andrew Huberman says this produces an early-day cortisol peak that boosts alertness and prevents later drifting of the clock linked to depression.
Step Outside Don’t Rely On Windows Or Sunglasses
- Do not view morning light through a window or sunglasses; go outside unshaded so retinal cells receive sufficient photons.
- Andrew Huberman warns that windows filter key wavelengths and would take hours to shift your circadian clock.
Early Cortisol Peak Guards Against Depression
- A cortisol peak early in the day is healthy and necessary for alertness and productivity throughout the day.
- Stanford studies show a delayed cortisol peak is a documented marker associated with depression.